Rhodiola
Rhodiola rosea is a flowering plant that grows in harsh conditions, typically high altitude, high latitude and cold climates. Rhodiola is widely used to enhance stamina and endurance, reduce stress and anxiety, improve physical and mental performance, relieve fatigue, and alleviate altitude sickness. Some studies indicate R. rosea L. improves learning and memory in animal models. Rhodiola has a long history of use in traditional Chinese medicine, especially for reducing stress and anxiety and increasing endurance and stamina. It was used by Vikings to increase physical strength and endurance in harsh conditions. More recent research indicates rhodiola may have potential therapeutic value for many diseases such as Alzheimer’s disease (AD), Parkinson’s disease (PD), cerebrovascular disease, diabetes, and cardiovascular disease (CVD).
Many scientific research studies support the use of rhodiola and indicate it may have some of the following benefits:
- Adaptogen which helps combat physical and mental stress (1,2,3,7,8)
- Enhance physical stamina and endurance (9,11,12,14)
- Enhance mental performance (1,2)
- Anti-fatigue (2,10,13)
- Neuroprotective (3,4,5,6)
- Neurogenesis – supports mitochondrial biogenesis and neurite outgrowth (3,4)
- Anti-inflammatory and antioxidant effects (15)
Scientific Studies Cited
1. May shorten reaction time and improve mental performance
“Results: R. rosea ingestion shortened reaction time and total response time. Moreover, a greater relative increase in the number of correct responses was observed in RR group as compared to the PL group.”
Jówko E, Sadowski J, Długołęcka B, Gierczuk D, Opaszowski B, Cieśliński I. Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men. J Sport Health Sci. 2018 Oct;7(4):473-480. doi: 10.1016/j.jshs.2016.05.005. Epub 2016 May 20. PMID: 30450257; PMCID: PMC6230218.
2. Anti-fatigue effect increases mental performance
“It is concluded that repeated administration of R. ROSEA extract SHR-5 exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome.”
Olsson EM, von Schéele B, Panossian AG. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 2009 Feb;75(2):105-12. doi: 10.1055/s-0028-1088346. Epub 2008 Nov 18. PMID: 19016404.
3. Counteracts Stress and increases bioenergetics
“Results: RRE increased bioenergetics as well as cell viability and scavenged ROS… Additionally, RRE treatment promoted neurite outgrowth and induced an increase in BDNF levels… Conclusion: These findings indicate that RRE may constitute a candidate for the prevention of stress-induced pathophysiological processes as well as oxidative stress.”
Agapouda A, Grimm A, Lejri I, Eckert A. Rhodiola Rosea Extract Counteracts Stress in an Adaptogenic Response Curve Manner via Elimination of ROS and Induction of Neurite Outgrowth. Oxid Med Cell Longev. 2022 May 13;2022:5647599. doi: 10.1155/2022/5647599. PMID: 35602107; PMCID: PMC9122715.
4. Stimulates mitochondrial biogenesis and protects against mitochondrial dysfunction
“SAL also increased mitochondrial mass and upregulated the mitochondrial biogenesis factors,…”
Xing S, Yang X, Li W, Bian F, Wu D, Chi J, Xu G, Zhang Y, Jin S. Salidroside stimulates mitochondrial biogenesis and protects against H₂O₂-induced endothelial dysfunction. Oxid Med Cell Longev. 2014;2014:904834. doi: 10.1155/2014/904834. Epub 2014 Apr 24. PMID: 24868319; PMCID: PMC4020198.
5. May act as an effective neuroprotective agent
“The present study supports the hypothesis that Sal may act as an effective neuroprotective agent through modulation of the ROS-NO-related mitochondrial pathway in vitro and in vivo.”
Wang S, He H, Chen L, Zhang W, Zhang X, Chen J. Protective effects of salidroside in the MPTP/MPP(+)-induced model of Parkinson's disease through ROS-NO-related mitochondrion pathway. Mol Neurobiol. 2015 Apr;51(2):718-28. doi: 10.1007/s12035-014-8755-0. Epub 2014 Jun 7. PMID: 24913834.
6. Neuroprotective
“The results showed that Sal remarkably attenuated MPP+/MPTP-induced decline in cell viability, accompanied by decreases in reactive oxygen species (ROS)… Together, these results support the neuroprotective effect of Sal against MPP+/MPTP-induced DA neurons damage.”
Li R, Wang S, Li T, Wu L, Fang Y, Feng Y, Zhang L, Chen J, Wang X. Salidroside Protects Dopaminergic Neurons by Preserving Complex I Activity via DJ-1/Nrf2-Mediated Antioxidant Pathway. Parkinsons Dis. 2019 May 16;2019:6073496. doi: 10.1155/2019/6073496. PMID: 31223467; PMCID: PMC6541949.
7. May help with anxiety
“Conclusions: Significant improvement in GAD symptoms was found with R. rosea, with a reduction in HARS scores similar to that found in clinical trials.”
Bystritsky A, Kerwin L, Feusner JD. A pilot study of Rhodiola rosea (Rhodax) for generalized anxiety disorder (GAD). J Altern Complement Med. 2008 Mar;14(2):175-80. doi: 10.1089/acm.2007.7117. PMID: 18307390.
8. May improve life-stress symptoms
“Invariably, all tests showed clinically relevant improvements with regard to stress symptoms, disability, functional impairment and overall therapeutic effect.”
Edwards D, Heufelder A, Zimmermann A. Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study. Phytother Res. 2012 Aug;26(8):1220-5. doi: 10.1002/ptr.3712. Epub 2012 Jan 6. PMID: 22228617.
9. May improve endurance exercise capacity
“Conclusion: Acute Rhodiola rosea intake can improve endurance exercise capacity in young healthy volunteers.“
De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):298-307. doi: 10.1123/ijsnem.14.3.298. PMID: 15256690.
10. Anti-fatigue effect
“The study showed a pronounced antifatigue effect reflected in an antifatigue index…”
Shevtsov VA, Zholus BI, Shervarly VI, Vol'skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman G. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003 Mar;10(2-3):95-105. doi: 10.1078/094471103321659780. PMID: 12725561.
11. Can improve endurance exercise performance
“Conclusion: Acute Rhodiola rosea intake can improve endurance exercise capacity in young healthy volunteers.”
De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):298-307. doi: 10.1123/ijsnem.14.3.298. PMID: 15256690.
12. May improve endurance exercise performance
“Acute R. rosea ingestion decreases heart rate response to submaximal exercise and appears to improve endurance exercise performance by decreasing the perception of effort. “
Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJ. The effects of an acute dose of Rhodiola rosea on endurance exercise performance. J Strength Cond Res. 2013 Mar;27(3):839-47. doi: 10.1519/JSC.0b013e31825d9799. PMID: 23443221.
13. Anti-fatigue effect
“The study showed a pronounced antifatigue effect…”
Shevtsov VA, Zholus BI, Shervarly VI, Vol'skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman G. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003 Mar;10(2-3):95-105. doi: 10.1078/094471103321659780. PMID: 12725561.
14. Improves exercise capacity in mice
“These data indicate that AE and RS synergistically improve EC in mice and protect SCM from EE-induced stress by enhancing mitochondrial quality control, including the activation of mitophagy, mitochondrial dynamics, and biogenesis, both at rest and after EE.”
Dun Y, Liu S, Zhang W, Xie M, Qiu L. Exercise Combined with Rhodiola sacra Supplementation Improves Exercise Capacity and Ameliorates Exhaustive Exercise-Induced Muscle Damage through Enhancement of Mitochondrial Quality Control. Oxid Med Cell Longev. 2017;2017:8024857. doi: 10.1155/2017/8024857. Epub 2017 Nov 22. PMID: 29359009; PMCID: PMC5735688.
15. Anti-inflammatory, antioxidant
“Overall, salidroside has an established chemical structure and metabolites with an efficient heart-targeting effect. It also affects cardiovascular diseases via anti-inflammatory, antioxidant, and antiapoptotic effects, including atherosclerotic coronary heart disease, MI, and stroke. Therefore, SAD is a potential anticardiovascular drug.”
Sun S, Tuo Q, Li D, et al. Antioxidant Effects of Salidroside in the Cardiovascular System. Evid Based Complement Alternat Med. 2020;2020:9568647. Published 2020 Sep 26. doi:10.1155/2020/9568647
